{"id":541716,"date":"2026-07-14T22:46:14","date_gmt":"2026-07-14T22:46:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/541716\/"},"modified":"2026-07-14T22:46:14","modified_gmt":"2026-07-14T22:46:14","slug":"a-pilates-instructor-recommends-these-two-simple-exercises-to-strengthen-your-core-and-support-your-lower-back-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/541716\/","title":{"rendered":"A Pilates instructor recommends these two simple exercises to strengthen your core and support your lower back"},"content":{"rendered":"

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\"Women<\/p>\n

Credit: Getty Images \/ milorad kravic<\/p>\n

If you think your lower back isn’t strong enough to cope with the rigors of day-to-day life, you’d probably expect us to tell you to strengthen your lower back muscles.<\/p>\n

But that fatigue you feel at the end of a long day may come from your core not being up to par.<\/p>\n

“The core and lower back don’t work independently, they function as a team,” says Georgia Testa, Pilates instructor and founder of Studio 281<\/a>.<\/p>\n

“When the deep core muscles are strong, they can provide better support for the spine, reducing the need for the lower back to compensate.”<\/p>\n

Testa recommends two straightforward exercises to her clients that strengthen the deep core muscles and support the lower back.<\/p>\n

“Sometimes the most effective exercises are the simplest,” she says, recommending single-leg extensions and toe taps to strengthen the deep core muscles, and encourage better pelvic and spinal alignment.<\/p>\n

“Mastering fundamental movements like these can help improve posture, stability and overall back health over time,” she adds.<\/p>\n

Both exercises help to improve alignment, reduce strain through the lumbar spine<\/a> and create a stronger foundation for movement.<\/p>\n

Testa says these exercises are particularly useful for people with an excessive anterior pelvic tilt<\/a>, where the pelvis tips too far forward, increasing stress on the lower back\u2014often referred to as swayback posture.<\/p>\n

This posture can also make it harder to engage the deep core effectively.<\/p>\n

These exercises aim to strengthen the lower muscles of the core, which encourages the pelvis to shift into a more neutral position.<\/p>\n

They rely on the weight of your legs to challenge your core, which has to engage to counterbalance them.<\/p>\n

“As your legs move away from your body, your core has to work harder to keep your pelvis stable and stop your back from arching,” explains Testa.<\/p>\n

Here’s how to do the two moves that Testa recommends.<\/p>\n

1. Single leg extension\"Woman<\/p>\n

Credit: Studio 281<\/p>\n

Sets: 2-3 Reps: 6-8 each side Rest: 45sec<\/p>\n

Lie on your back with your legs raised, knees directly above your hips and bent to 90\u00b0, and your arms by your sides, slightly off the mat.<\/p>\n

Draw your belly button toward your spine to engage your core and lightly connect your lower back with the mat.<\/p>\n

Extend your right leg away from your body so it forms a straight line from your toe to your hip. Keep your left knee bent.<\/p>\n

Return to the starting position and switch sides, extending your left leg while your right remains bent.<\/p>\n

Continue alternating legs with slow, controlled movements.<\/p>\n

2. Toe tap\"Woman<\/p>\n

Credit: Studio 281<\/p>\n

Sets: 2-3 Reps: 6-8 each side Rest: 45sec<\/p>\n

Lie on your back with your legs raised, knees directly above your hips and bent to 90\u00b0, and your arms resting on the floor by your sides.<\/p>\n

Engage your core and maintain contact between your lower back and the mat.<\/p>\n

Keeping your knee at 90\u00b0 throughout, slowly lower one foot, moving from your hip, to lightly tap your toes on the floor.<\/p>\n

Return to the starting position, then repeat on the other side.<\/p>\n

Continue, alternating sides with each rep, keeping your pelvis steady throughout.<\/p>\n